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Basics

  • Bariatrics, Basics, Blog, Cancer, Diabetes, Food & Nutrition, Get Healthy!, Healthy Living, Wellness

    Meal Plan – Batch Cooking

    Batch cooking ideas!
    Designate a day ~ make it a family event

    Prepare large quantities of individual foods for the purpose of using them in different ways throughout the week. This saves time spent cooking during the week.

    Examples of batch cooking:
    Prepare large batches quinoa or rice, roast a large tray of vegetables, tofu, or meat at the start of the week to use for salads, stir-fries, scrambles, or grain bowls.

    Use your freezer. Cooking certain foods or meals in large batches and freezing them for later is a great way to save time, reduce waste, and stretch your food budget.

    You can freeze simple staples like broth, fresh bread, and tomato sauce, or for entire meals, such as lasagna, soup, enchiladas, and breakfast burritos.

    Pre-portion your meals into individual containers is an excellent meal prep strategy, especially if you’re trying to watch portions.

    Pre-portion made easy:
    Prepare a large meal that contains at least 4–6 servings. Portion each serving into an individual container and store them in the refrigerator or freezer. When you’re ready, simply reheat and eat.

  • Bariatrics, Basics, Blog, Diabetes, Food & Nutrition, Get Healthy!, Healthy Living, Wellness

    Meal Plan – Organizing & Shopping

    Organize & save your favorite recipes.It’s also helpful to keep notes of any edits you made or would like to make to a particular recipe

    Avoid the unnecessary frustration of trying to remember recipes by saving them in a designated location. This could be in a digital format on your computer, tablet, phone, or a physical location in your house.

    When grocery shopping or shopping online always have a list or use grocery list app. Having list at the store, helps you to stay on track so you don’t buy things you don’t need.

    Take advantage of the bulk section at your local supermarket as a way to save money, buy only the amount you need, and reduce unnecessary packaging waste. Check out our buying in bulk savings.

    Plan for and repurpose leftovers.Making a few extra servings of whatever you’re cooking for dinner is a great way to have lunch for tomorrow without any extra effort.
    If you’re not a fan of leftovers, think about how you can repurpose them so they don’t feel like leftovers.

    Click here for a weekly food cost planner.

  • Bariatrics, Basics, Blog, Food & Nutrition, Get Healthy!, Healthy Living, Wellness

    Meal Plan Basics

    Developing a meal planning habit is no different than making any other lifestyle changes. To help your success, start small and slowly add steps.

    Begin by planning out just a few meals or snacks for the week ahead. You can slowly build upon your plan by adding in more meals as you gain confidence

    Make sure to consider incorporating foods from each food group

    The healthiest meal plan emphasizes whole foods, such as fruits, vegetables, legumes, whole grains, lean protein, and healthy fats, while limiting refined grains, added sugars, and excess salt.

    Now’s a perfect time to check out your favorite recipes. As you are browsing think about each food group. If any of them are missing, make a point to fill in the gaps.

    Prep fruit and vegetables as soon as you get them home. Store in glass containers in the fridge. If you open your refrigerator to find a freshly prepared fruit salad or carrot and celery sticks ready for snacking, you’re more likely to reach for those items when you’re hungry.

    Invest in the right containers. Quality storage containers will allow to re-heat your meals and eat from them and they last forever. Having varying shapes and sizes of containers is a great way to measure portion control

    Click here for a Sample Weekly Menu